From hero pose, sitting between your heels with the knees together, you walk your hands back and lower the torso towards the floor, resting on your elbows or eventually on your back, so the front of both thighs and hips stretch at once.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Build from 30 seconds towards 2 minutes, reclining only as far as a bolster or stacked cushions comfortably allow; press up on your hands to come out rather than twisting.
The knees are folded fully under load here, and forcing the recline is a classic way to irritate them; knee pain of any kind means stop, and a history of knee or ankle injury means choose a different quad stretch. Keep the knees together and grounded, and do not let the lower back arch sharply away from the support.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.